Thursday 120823

Start by taking 5% off 1RM bench press, then add 10#

Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)

Three rounds for time:
Run 400m
12 Deadlifts, 295#(205#)
24 Box jumps, 20″

Post time to comments or BTWB.

Verve athlete, Lee Zink named 2012 MML Defensive Player of the Year!

We’re so proud of you Lee, check out the whole press release here!

Chopping Broccoli!

A spin on Joylyn’s Chopped Broccoli Salad


6 cups of Broccoli (1.5C)
2 cups of Carrots (2C)
2 Apples (4C)
2T Avocado (9F)
3T Balsamic Vinegar (3C)
1T Spicy Mustard
1/3 cup Dried Cranberries (3.5C)

Prep time: 15 minutes
Zone Blocks: 1/2 cup = 1C + 1F

Chop all the veggies, I recommend a food processor as it makes the broccoli smaller, easier to eat and absorb the dressing better.   Put all veggies in a large tupperware and add all the ingredients, dill to taste.  Put the top on the container and shake shake shake it up! Enjoy!


  1. Luke :

    Lee, that’s amazing. I’m pretty sure I wouldn’t last a day on a lacrosse field.

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